Monday

Exercise 1

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45sec Rest

Exercise 2

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45sec Rest

Exercise 3

Z-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

10 Reps

45sec Rest

Exercise 4

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45sec Rest

Exercise 5

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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4 Sets

10 Reps

45sec Rest

Exercise 6

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 7

V-bar Pushdown

Equipment: Cable, Full Gym

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4 Sets

10 Reps

45sec Rest

Exercise 8

Push-down

Equipment: Cable, Full Gym

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4 Sets

10 Reps

45sec Rest

Exercise 9

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45sec Rest

Exercise 10

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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4 Sets

10 Reps

45sec Rest

Dumbbell Curl

Seated Incline Dumbbell Curl

Z-Bar Curl

Concentration Curl

Cable Rope Hammer Curl

Rope Pushdown

V-bar Pushdown

Push-down

Dumbbell Kickback

Cable Rope Overhead Triceps Extension

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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